May 8, 2020
I am gonna keep on going!
Do you think you are not losing weight fast enough? Do you think you aren't making any difference? Has no-one noticed your weight loss? Well think again! With just 5 or 10% weight loss you are making a huge difference! YOU KEEP GOING!
Here are some facts:
#1. With a 5 or 10 percent weight loss, blood sugar gets under control. It’s no wonder that weight loss is recommended as one of the best ways to combat diabetes. Experts found that losing just 5% of body weight significantly improved insulin sensitivity and beta cell function, both of which play a role in insulin secretion and, subsequently, blood sugar concentration. Weight loss can also decrease hemoglobin A1C, the marker that reflects blood sugar levels over a three-month period. A study published in The Diabetes Educator Journal found that losing 10% of body weight made A1C levels plummet by 0.81%. To put that in perspective, most oral drugs for diabetes are only able to lower A1C by 0.5-1.25%! For those who don’t have diabetes, weight loss can also help prevent the chance of developing it!
#2. With a 5 or 10 percent weight loss, you improve your lipid profile, reduce blood pressure, and protect yourself from heart failure. As your weight goes up, so does your risk of heart disease and stroke. Statistics show that for every point that body mass index increases, the risk of heart failure jumps by about 5% for men and 7% for women. Additionally, obese men have a 90% increased risk of heart failure compared to men with a normal BMI while for obese women the risk is doubled. The heart is forced to work harder and pump out more blood, causing the heart muscle to thicken and the chamber to expand. It’s not too late, though; moderate amounts of weight loss can actually prevent and reverse these structural changes. Findings from the Journal of the American College of Cardiology indicate that improvements in cardiovascular structure can be seen with as little as 10% loss of body weight and are observed early, about three months in. This observational analysis published on Diabetes Care found that a modest 5 to 10 percent weight loss also helps cut down on cholesterol and triglycerides while reducing both diastolic and systolic blood pressure by about 5-mmHg. Not bad!
#3. With a 5 or 10 percent weight loss, you’ll sleep better. If you find yourself yawning throughout the day despite getting a good amount of sleep, those extra pounds could be to blame.
Obstructive sleep apnea (OSA), a largely undiagnosed condition associated with obesity, can lead to sleep deprivation, heart disease, and even diabetes if left untreated. Excess weight is usually the culprit as soft tissue of the mouth and throat can cause the airway to become blocked during sleep. According to a randomized controlled trial published in Sleep Medicine, a 5% weight loss was enough to prevent the development of sleep apnea, stop its progression and cure mild OSA long-term. Other trials have had similar findings when it comes to the role of weight loss in a good night’s slumber. The POWER-UP trial found that adults who lost at least 5% of their body weight were able to sleep longer after six months of weight loss. They also reported significant improvements in sleep quality and mood throughout the trial.
#4. With a 5 or 10 percent weight loss, you’ll protect your joints. Extra weight can take a serious toll on your bones and joints. The risk of developing osteoarthritis is 4 times greater for overweight women and 5 times higher for overweight men. According to pain management specialist Robert Bolash, MD: “Joints in your body’s lower half — particularly your knees and hips — bear most of your load. That’s why years of carrying around excess weight can cause achy, swollen, stiff joints and even full-blown osteoarthritis.”
Small changes can make a big difference, though. Experts found that each pound of weight loss relieves 4 pounds of pressure on the knee. That means that a 10-pound weight loss could remove 40 pounds of pressure on the knee! Shedding the pounds can also diminish the development of joint disease. Rheumatologist Elaine Husni, MD, MPH notes that losing 11 pounds can reduce the progression of knee osteoarthritis by 50%!
#5. With a 5 or 10 percent weight loss, you’ll decrease cancer risk. Unfortunately, excess body weight is right up there with smoking and sun exposure when it comes to cancer. As many as 1 in 5 of all cancer-related deaths can be linked to increased body weight. The risk of developing cancer of the colon, rectum, esophagus, kidney, pancreas, breast, and endometrium is significantly higher for those who are overweight or obese.
The connection isn’t exactly clear-cut, however, and there could be multiple influential factors at play. Even details like the timing of the weight gain could make a difference. The American Cancer Society writes: “Being overweight during childhood and young adulthood might be more of a risk factor than gaining weight later in life for some cancers. For example, some research suggests that women who are overweight as teenagers (but not those who gain weight as adults) may be at higher risk for developing ovarian cancer before menopause.” There are several proposed mechanisms for the connection between body weight and cancer. Fat cells could also cause cellular dysregulation by influencing the production of adipokines. These hormones signal cell proliferation and could promote cancer progression. Estrogen produced by fat tissue could also have a role, especially in the development of breast and endometrial cancers. Additionally, an increase in levels of insulin and insulin growth factor-1 (IGF-1) or the chronic inflammation that is prevalent in people who are obese could be to blame. Luckily, small amounts of weight loss can have dramatic effects when it comes to cancer prevention. A trial published in the Journal of Clinical Oncology found that losing at least 5% of body weight could cut breast cancer risk between 25-50% by decreasing levels of various sex hormones.
You Got this! I am gonna keep on going!
Your Health Happiness is calling you! Take the first step today and change your life!
Be the Change you always knew you could be!